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For many of us, the afternoon slump at the office usually triggers a coffee run to the nearest Starbucks. While it’s true that a caffeinated “cup of joe” can perk you up, you may want to rethink how many you’re consuming in one day.

A standard 12-ounce Starbucks coffee may contain as much as 260 milligrams (mg) of caffeine. That’s nearly the amount of caffeine I would recommend you consume in an entire day! I don’t want to pick on coffee though. Tea, soda and energy drinks can also pack a caffeinated punch and there are hidden sources of caffeine, such as chocolate, coffee-flavored ice cream and over the counter cold medicine.

How much is too much? Moderate caffeine consumption – about 300 mg per day for adults – appears relatively safe. Overdoing it on the java, however, can cause temporary undesirable effects, depending on your usual intake and tolerance. Common symptoms may include headaches, trembling, raised heart rate, a spike in blood pressure and increased fluid losses via urine. Consuming caffeine within six hours of bedtime may also interfere with getting a good night’s sleep.

During pregnancy, caffeine crosses the placental barrier, but a baby has only a limited ability to metabolize it. Pregnant women should consult their doctor on how much caffeine is appropriate to consume.

Some studies have indicated that caffeine may be detrimental to bone health, but the research is inconclusive. Ordinary intakes of caffeine (say, the amount in two small cups of coffee), may increase calcium losses in the body, but this may occur only when calcium consumption is low. Studies have also shown that high intakes of coffee, in particular, may inhibit iron and zinc absorption, but it’s not all simply due to caffeine.

Is it best to nix the caffeine all together? Not necessarily. It’s perfectly healthy to indulge in two small cups of coffee per day, as long as you’re not also slugging back sodas and energy drinks. This should provide enough caffeine to give you the energy boost you’re looking for. Plus, there is limited evidence that coffee and tea may actually reduce the risk of developing Parkinson’s disease, dementia and certain types of cancer.

Use the table below to tally how much caffeine you’re consuming and aim for less than 300 mg per day!